I’ve taken a few Spinning classes in the past, but I gave up on that pretty quick. The classes were intense and I liked the lively atmosphere, but man, those classes were totally pointless for anyone that’s actually a cyclist.

From what I’ve seen from indoor cycling classes (IDC,) I could never recommend them for anything more than burning some extra calories. They’re just too funny, haphazard, and weird to have any practical applications in bike racing.

So whenever I heard about a new ebook explaining what’s wrong with these classes (and how to fix them,) I chuckled softly and knew I had to read it.

Said ebook is called Keep It Real and it’s all about “keeping it real” in your indoor cycling classes. In other words, how you can use IDC and reap real-world benefits such as the ability to ride faster, stronger, and longer.

Keep It Real is written by Jennifer Sage, a Spinning master instructor who has been involved with the indoor cycling world for years. I had never heard of her before seeing this book, but she’s the real deal. (She was riding on solo, unsupported tours around Europe before I could ride a tricycle.)

Continue reading for my thoughts on this enormous book…

What You’ll Find In Keep It Real

Check this out – the book is a whopping 177 pages! I had no clue there was that much to know about IDC! (The actual book is 152 pages and the Appendix is 13 pages.)

The book is all about using indoor cycling classes to improve your outdoor cycling performance. (I think that’s great, since most spinning classes seem to do little more than burn calories. Not that burning calories is so terrible, but the mindless pedaling doesn’t fit with the goals of most real cyclists.)

Everything is covered – why a cyclist would want to ride indoors, what “Spinning” is and how it started, what to expect from the spinning bike, explanations of movements using during the classes, and my favorite section, the popular but unsafe movements and techniques you might find in most classes.

Keep It Real even goes on to cover proper indoor training and planning, periodization, and all the components of a great training, with examples of workouts and help to set up your plan.

(You can see the entire Table of Contents here.)

My Thoughts and Opinion on Keep It Real

To start with, this ebook comes in a nice PDF file, and it’s very well organized. It’s very easy to read thanks to the font and clear chapter headings. (That might not sound like a big deal, but stuff like this makes a difference when you’re reading 177 pages on your monitor!)

One of the first topics is the history of Spinning and details on their certification program. That might not be interesting to a cyclist just looking for a training plan, but you can easily skip that section and not get behind. (I kind of enjoyed it though.) If you’re considering becoming an instructor, it’s a very good read.

The description of a typical Spinning class a few pages in had me laughing out loud! It’s a stereotype, but it’s hilarious!

After reading the first section of the book explaining everything about IDC, you will be very well prepared for your endeavors. For example, when going to a gym or considering joining one, you’ll be much more aware of what you should look for when it comes to the indoor cycling classes, instructors, techniques, and the bikes themselves.

I learned a heck of a lot, and I’ve been riding and racing for years! I really liked the saying “even a flat road has resistance” and the story to it (on page 42,) which helps you avoid one common error in indoor riding.

The book continues with some basic bike fitting advice, but specifically for Spinning bikes. I didn’t even think about this, but there are a few odd variables with these indoor bikes that you don’t encounter with a regular outdoor bicycle. So this is vital info (on page 48.)

Really, that bike fitting info is no joke. I have some annoying knee problems due to using an ill-fitting stationary bike. I highly recommend avoiding any outdated bikes where you can’t get a near-perfect position. It’s just not worth it to do lasting damage to your knee.

Here’s the best part – what NOT to do during your classes! You’ll probably laugh at some of the outrageous movements some instructors use, but you might also think, “doh, I just did that move yesterday!”

I hate to admit it, but I’ve actually made at least one of these mistakes myself. (Who knew the aero position was so bad on Spinning bikes? I just wanted to stretch out.) Good thing I found this book before I did any serious training with Spinning or I’d be in trouble!

After those sections, most of the book is devoted to training. Topics such as heart rate zones, power training, lactate threshold, periodization, sprints, intervals, and more are all covered here.

This training information is not as in depth as in Joe Friel’s Training Bible, but it is comprehensive. It’s a great overview for beginner cyclists or any cyclists new to structured training schedules, and Keep It Real does a good job of simplifying a complex subject so you can understand it and apply it to your indoor classes.

And while you don’t get a personalized training plan in there, there’s enough info that you can plan something out. (The sample workouts spell it out for you.)

Actually, it would be even better if your Spinning instructor bought a copy of this book and then used those workouts as the basis for their classes!

But you could still use the workouts on your own, and certainly make use of the example drills for skills and efficiently (such as improving pedal stroke.)

There’s even a Lactate Threshold Heart Rate (LTHR) field test you can perform on an indoor bicycle (p 116) so you can better personalize your training.

Finally, the Appendices cover abbreviations used in the book, references, tips on clothing selection for indoor cycling, hydration, music, and more. Some important tips are in there, so read through that if you get the book.

*Note: example page numbers I listed were according to Adobe Reader, not the numbers listed on the pages.

What I Didn’t Like About Keep It Real

Overall this turned out to be a great book, but I did have one complaint.

While I like how there are pictures of proper and improper form, and it’s clearly stated which is which if you read the book, it might help to have small text captions on each picture with “correct” or “incorrect” just to make it more clear. Or perhaps even a “correct” and “incorrect” photo for each technique.

(I’m sure I’m not the only one who would skim through a book and look at the pictures before reading the details!)

My final verdict is…

First, let’s be clear – if you’re a pro or aspiring pro cyclist with a great knowledge of training principles who has no intention of partaking in indoor cycling classes (perhaps you have your own Computrainer or you live in a warm climate,) this book probably isn’t for you.

But I enjoyed this book. If you have the least bit of interest in Spinning classes, or you participate in them already, I highly recommend this book.

And especially if you tried Spinning but quit because it seemed like an aerobics class on a bicycle, read this! You’ll love it. It’s a cathartic experience knowing you were right about typical spinning classes!

If you are a Spinning instructor, I very highly recommend this book. Actually, you must read it! Not reading it would be doing a disservice to the riders in your classes.

Jennifer’s blog: funhogspins.blogspot.com

More Information / Purchase Online: CoachLevi.com/KeepItReal

Another cyclist suffering through indoor training and wondering about some DVD workouts to get through it all…

Just got started on cyclo core workouts and like them. Question: I got a bike trainer and am wanting some workouts. I am a poor cyclist, do not like to ride outdoors in the coll tempatures. Do you have any good DVD bike workouts to get me in shape for triathloning for 2009?

Thanks, DVD Donna

Hi DVD Donna,

I rarely use indoor trainers and the corresponding workout DVDs (since I prefer rollers and some music,) but I can point you in the right direction.

If you like Cyclo-Core, you might like Cyclo-Zen, which includes a set of “Yoga Spin” intervals – it’s a 45 minute workout combining time on the trainer with power yoga. There are also some online spin classes available in the Cyclo-Club membership site that look interesting.

But the biggest name in indoor workouts has to be Spinervals. They offer a ton of DVDs, and some focus on time trials, which would be similar to the training you need for a triathlon’s bike leg.

Here are some of the Spinervals videos that might be best suited to you:

Competition 14.0 – Totally Time Trial
Competition 22.0 – Time Trialapalooza
Triathlon Performance 5-Pack (contains 5 relevant DVDs in one handy package.)

And here is a review I did of one of the workouts, to give you an idea of the style:

Spinervals 4.0 Muscle Breakdown DVD Review

Next in line is probably the CTS Train Right series by Chris Carmichael. Here is one DVD that focuses on time trials:

Train Right – Time Trial DVD

Surely one of those options will get you in shape! Good luck with your triathlons in 2009!

While I’m not one to spend lots of time on the indoor trainer, sometimes it’s unavoidable, and having some sort of workout plan or other distraction is vitally important.

One of the big names in indoor trainer workouts is Spinervals, with 20+ workouts for serious cyclists, and plenty more aimed at recreational cyclists, triathletes, runners, and swimmers. Since I have a copy of Spinervals 4.0: Muscle Breakdown on DVD, I figured I’d review it.

Muscle Breakdown is an intense 45 minute trainer workout, ranked at an 8.5 difficulty level on their 1-10 scale. This is all about intense intervals, so it will get you in shape real fast (assuming you are ready for this sort of workout.) Funny thing is, most of the other Spinervals Competition series workouts are ranked at 9.0 or higher!

(Keep in mind, this video was actually filmed in 1999. So some of the bikes will look totally retro compared to the bikes of 2008!)

As you can see, the setup for the video is much like a spinning class where everyone is on their stationary trainer, and Coach Troy Jacobson walks around and critiques everyone, while still telling you what to do and when.

The opening scene was kind of cheesy like an infomercial, with Coach Troy walking by the set and teleprompter! Then he introduces the riders in the room, which doesn’t seem important at all, but I guess that gives you some time to get warmed up!

Then Coach Troy gives a good introduction on what to expect, how Spinervals are set-up, and everything else you need to know to follow along.

When it comes to the specifics of the workout, it is mainly a ton of short intervals in the 20-30 second range, with a tiny bit of rest in between. Those intervals, plus even shorter sprints and acceleration drills, plus some high cadence stuff, really work your muscles and of course, get your heart rate soaring.

And get this – Coach Troy even adds some isometric squats (i.e. chair position) exercises into the mix!

When it gets intense, your mind might wander, but luckily…

Here’s how easy it is to follow along: First, there’s audio – Coach Troy is instructing everyone. Then there’s the gear indicator in the bottom right of the screen, telling you which gear to choose. And along the top of your screen is the HR % indicator which jumps up and down to show you which zone to be in. (You can equate 60% with easy spinning and 90-100% with hard efforts and sprinting, so even if you don’t have an HRM, you’ll manage.)

Note the HR indicators, clock/stopwatch, and gear selection guides:

Seeing other people working and sweating is cool, too. I guess that goes back with the introductions, so you can identify with the group and feel like you’re really there. Then if you get lonely or delirious, you could talk to them through the TV screen.

(It’s really not that weird, I mean, you probably yell at referees and umpires all the time, when they can’t hear you! Or at least yell at the crazy people who jump out in front of riders on TdF mountain stages…)

Then you can get up close and personal with these guys and pretend they are your competitors, and you’re going to drop them on the final hill climb!

My final verdict is…

Overall this was a good workout and a well-produced DVD. Something like this is probably a good idea to prevent boredom for anyone using the trainer a lot. I rarely use the trainer though, so I don’t do Spinervals frequently. Consequently, one video is more than enough for me.

Now, if you use the trainer a lot, it might get expensive buying new videos (at $30 a pop) each time you get bored with one. In that case you might want to get a Spinervals Have Mercy DVD, which is about 2 hours long.

For me though, I just use an MP3 player, and when I get bored indoors, I head outside!

Official website: www.Spinervals.com